SKILL
Rowing Skill and Technique Work

METCON
EMOM 25:00
Minute 1: 40s Hollow Rocks
Minute 2: 40s Calorie Row
Minute 3: 40s Double Unders
Minute 4: 40s Calories Bike or Ski Erg or Running
Minute 5: Rest

EXTRA CREDIT
BP Bodybuilding Complex:
Down the Rack DB Hammer Curls x submax reps each set of DBs
*Between each set complete 15 DB Rolling Triceps Extensions